Imagine if there were a pill that could boost your energy, strengthen your body, improve your mood, and even help prevent disease. Wouldn't it be the most sought-after prescription? Well, that pill exists—it’s called exercise. The only catch? You have to put in the effort to take it.

I won’t sugarcoat it. Some days, getting up to work out feels like climbing Mount Everest, while other days, it’s an absolute dream. No two days are the same, and the same goes for workouts. But here’s the thing: whether it feels easy or hard, every single workout gives you something in return. Energy, strength, endurance—it all adds up over time.

My Own Journey with Exercise

I’ve been working out since I was very young, but I’ve had my fair share of breaks, too. Life happens. Moving to a new country, starting a new job—these things sometimes took priority over exercise. But what I’ve learned is that it’s never too late to start again. You can always set new goals and work toward them. The key is just getting back into it.

I always say, start today, but don’t expect to run a marathon in six weeks. Instead, find a routine that works for you and build from there.

So, How Much Exercise Do We Actually Need?

According to health guidelines, we should aim for at least three sessions a week, lasting 40-60 minutes, where we push ourselves just above our normal activity level. But what does that mean? It depends on what your daily life looks like. If you’re on your feet all

day lifting heavy objects, your workout needs to push you beyond that. If you’re sitting in front of a computer for eight hours, you need to move and challenge your body accordingly.

The best approach is a mix of cardio (walking, cycling, running) and strength training, which becomes even more important as we age. To function optimally, it’s recommended to vary your workouts: weightlifting, yoga, Pilates, running—each challenges your body in a different way.

If you want to improve in one specific area, such as strength, Pilates, or running, doing it three or more times a week is key. Yes, it sounds like a lot, but trust me—if you stick with it for four weeks, you’ll see and feel the difference.

My Personal Experience with Pilates

After one of my long breaks, I committed to doing Pilates three times a week for four weeks. I moved from Level 1 (beginner) to Level 3 (advanced) without any problems, and it felt amazing! That’s why I designed my four-week Pilates plans, which gradually build from Level 1 to Level 3—because I know they work. Whether you want a full-body focus, a stronger back, or a more toned waist, consistency will give you results.

Training for Half Marathons

I’ve run several half marathons, and my training has varied over the years. The first two, I trained five times a week (four runs plus one strength session), and I saw huge improvements. More recently, I’ve only been able to train three times a week plus strength, and while I still improve, it’s not the same as training five days a week.

The takeaway? Set realistic goals that make you happy. Don’t set expectations so high that they become discouraging. Instead, find a plan that works and stick with it. If it works for me and my patients, it will work for you, too.

Once you’ve achieved your goal, you can maintain your results with just 1-2 workouts per week. That’s the beauty of consistency—it builds a foundation that you can sustain.

What’s Your Goal for 2025?

I’m planning to run two half marathons this year, and I want to improve my push-ups, increasing my repetitions. What about you? Are you ready to set a goal? Let’s make this year a strong and healthy one together!